4-3^ 


UC-NRLF 


$B    MD    131 


YC  27407 


BARNJUM 

BAR  BELL  DRILL, 


R.  TAIT  MCKENZIE,  M.D. 


1 

! 

LIBRARY 

OP  THE 

UNIVERSITY  OF  CALIFORNIA. 

%eceived              U^^Jt          ,  189^ 
^Accession  No.  A^V  4^  ^    .   Class  No. 

Digitized  by  the  Internet  Archive 

in  2007  with  funding  from 

IVIicrosoft  Corporation 


http://www.archive.org/details/barnjumbarbelldrOOmckerich 


The  Barnjum  Barbell  Drill. 


By 
R.  TAIT  McKENZIE,  B.  A.,  .M.D., 

Demonstrator  of  Anatomy,  and   Instructor 

in  Gymnastics  McGUl  University. 

Late    House    Surgeon 

Montreal  General 

Hospital. 


TRIANGLE  PUBLISHING   CO. 
SruNCFiKLO,  Mass. 


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PREFACE, 


The  value  and  place  of  the  barbell  as  a  piece  of 
tjymnastic  apparatus  it  is  not  our  purpose  to  discuss 
here. 

The  advantages  or  drawbacks  of  the  set  drill  we 
will  leave  for  others  to  debate  about.  Let  it  suffice  that 
the  want  is  felt  for  the  best  barbell  drill.  Our  object 
is  to  give  to  the  gymnastic  world  one  that  has  filled 
this  vacancy  for  a  limited,  though  varied,  constituency, 
that  needs  only  a  wider  knowledge  and  permanent 
form  to  make  it  as  popular  and  serviceable  to  others  as 
it  has  been  to  the  writer  among  those  who  have  used  it 
by  precept  and  example  in  the  work  of  physical  train- 
ing. 

If  a  drill  is  good,  it  is  worth  the  trouble  of  acquiring 
thoroughly,  for,  after  many  repetitions,  a  movement 
that  at  first  demanded  great  concentration  and  mental 
effort,  becomes  automatic,  and  we  obtain  the  maximum 
of  muscular  exercise  at  the  minimum  of  nervous  expend- 
iture. This  makes  it  especially  valuable  to  the  busy 
man  or  woman,  who  has  but  a  short  time  daily  for  the 


work  so  necessary  to  keep  the  system  in  a  healthy  and 
vigorous  condition. 

The  advantages  of  a  uniform  drill  in  competitive 
work  between  colleges,  clubs,  and  associations  need 
only  be  mentioned  to  be  evident,  but  in  its  choice  we 
must  find  certain  leading  features  peculiarly  suited  to 
the  barbell. 

This  instrument  is  evidently  designed  for  move- 
ments which  require  and  therefore  cultivate  suppleness 
by  twistings  and  flexions  of  the  body.  It  also  lends 
itself  readily  to  the  teaching  of  accuracy  and  precis- 
ion, while  agility  and  strength  are  not  among  the  least 
of  the  results  of  its  proper  use. 

To  gain  these  ends,  a  series  of  movements  must  be 
varied  in  composition,  each  one  involving  many  groups 
of  muscles.  Life  is  too  short  to  take  sixteen  counts  to 
turn  the  head  eight  times  to  each  side,  when  in  the  same 
counts  the  arms  and  legs  could  be  exercised  as  well. 

Above  all,  the  exercises  should  be  beautiful  and  the 
poses  graceful.     It  is  just  as  easy  to  design  beneficial 


OF  THB  _ 

UNIVERSITY^ 


movements  that  will  be  at  the  same  time  graceful  as  it 
is  to  make  them  ungainly,  and  their  popularity  is  cer- 
tain to  be  more  permanent,  and  their  educational  value 
greatly  enhanced. 

In  teaching  this  or  any  other  drill,  a  great  deal  of 
its  usefulness  will  depend  on  the  brightness  and  thor- 
oughness of  the  teacher.  Never  be  dull  or  allow  slur- 
ring of  the  movements.  Praise  or  blame  where  neces- 
sary. In  class  work  promote  to  leaderships  for  good 
work.    Lay  great  stress  on  thoroughness  and  correctness. 

I  once  asked  Mr.  Alexander,  the  well  known  and 
greatly  esteemed  director  of  the  Liverpool  gymnasium, 
why  it  was  that  I  saw  a  blind  man  presiding  at  the 
piano  for  all  his  classes.  "  Whj',"  he  said,  "a  man 
who  is  blind  does  not  try  to  make  the  exercise  fit  the 
music.     He  does  what  he  is  told,   and  is  glad  to  be 


emploj'ed."  Music  is  a  great  help  ;  in  fact,  is  almost 
necessary,  but  it  must  be  played  as  an  accompaniment 
to  fit  the  exercise.  If  you  try  to  make  the  exercise  fit 
the  accompaniment,  you  will  ruin  both. 

This  drill  goes  to  waltz  time,  varied  from  fast  to 
slow  with  the  special  movement.  The  following  is  a 
list  of  the  music  used  for  it  in  the  classes  at  the  Barn  jum 
gymnasium  by  Miss  Barnjum  : — 

Cupid's  Greeting  (A.  Hueian),  Love's  Rejoicing 
(Baker),  La  Tosca  (Bogert),  Thua  (Hoist),  Love  comes 
like  a  Summer  Sigh  (Spencer),  Wang  (Morse),  Queen's 
Bouquet,  Visions  of  Rest  (Baker),  Thine  Alone  (Meis- 
sler),  Myosotis  (Lowthian),  Beauty's  Daughters,  Till 
We  Meet  Again,  Gondolia,  Hypatia,  Love's  Sigh, 
Swinging,  Marguerite  (Lowthian),  Erminie  (Jakobow- 
ski). 


INTRODUCTION. 


To  Major  Fred.  S.  Bamjum  belongs  the  credit  of 
composing  and  combining  the  following  exercises.  He 
used  them  continuously  for  nearly  thirty  years  in  classes 
for  men,  women,  and  children  of  both  sexes  and  all 
ages.  It  is  still  the  most  popular  exercise  in  the  work 
carried  on  by  his  sister,  Miss  H.  O.  Barnjum.  It  is  also 
used  in  the  gymnastic  classes  of  McGill  University, 
and  the  Montreal  Amateur  Athletic  Association. 

The  form  and  number  of  the  illustrations  have  been 
chosen  that  each  exercise  may  be  read  off  like  music  bj' 
the  figures  alone.  A  poorly  illustrated  drill  may  be  like 
a  singed  cat,  "  better  than  it  looks."  but  people  don't 
want  any  "singed  cats."  now  that  they  can  be  avoided. 

In  choosing  a  barbell  get  one  whose  upper  end  will 
just  come  up  to  the  chin  when  the  other  is  on  the  floor. 
It  might  be  even  a  little  shorter. 

The  count  may  be  in  eight  double  counts,  as  we  use 
it  at  ^klcGill,  or  else  in  sixteen  single  counts,  with  the 
word  "  change  "  at  No.  15,  to  gfive  time  to  prepare  for 
the  next  exercise. 

The  position  of  attention  is  assumed  before  begin- 
ning. Heels  together,  feet  at  a  right  angle,  chest  for- 
ward, hips  back,  arms  straight  down,  dividing  the  bar- 
bell into  three  equal  parts,  chin  to  neck,  and  facing  the 
front. 


The  lunges  or  charges  are  five  in  number :  1.  Straight 
forward.  2.  Diagonally  forward.  3.  Straight  to  the 
side.  4.  Diagonally  backward.  5.  Straight  backward 
(see  diagram).  All  charges  should  be  made  to  the 
full  extent  of  the  legs,  the  knee  kept  directly  over 
the  toes  of  the  charging  leg.  the  other  leg  straight,  foot 
firm. 


l>I.\<iRAM  OF  CHAKGES  OR  LfSGES,  SHOWDtG   POSmoX  OF  FEET. 


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EXERCISE  I. 

ExPLAXATiox. — Start  from  position  of  attention,  barbell  divided  into  three  equal  parts  (see  2).  In  1  curl 
the  wrists,  elbows  above  the  barbell.  In  3  and  6  diagonal  front  charge,  straighten  both  arms,  also  the  rear  leg ; 
barbell  horizontal,  knee  of  forward  leg  over  the  toes,  head  well  up,  chest  expanded.  Watch  the  'change"  to 
prepare  for  the  next  movement. 

Muscles  Used.— Flexors  of  the  forearm  and  hand,  biceps,  triceps,  deltoid,  trapezius,  levator  anguli 
scapuhe.  serratus  magnus.  supra  spinatus.  latissimus  dorsi,  erector  spinae,  extensors  and  external  rotators  of  the 
thigh,  muscles  of  the  calf. 


EXERCISE  II. 

Explanation. — Swing  to  the  left  by  moving  the  upper  part  of  the  trunk  only,  hips  fixed,  arms  horizontal, 
and  both  rigidly  straight,  face  to  the  front.  Shoot  the  arms  out  vigorously  after  3,  7,  11  and  "change."  Don't 
allow  the  feet  to  move.  In  this  exercise  the  barbell  is  always  horizontal  and  on  a  level  with  the  shoulders.  The 
side  swings  should  be  done  slowly  without  jerking- 

MuscLES  Used. — Sterno  mastoid,  deltoid,  pectorals,  biceps  and  triceps,  flexors  and  extensors  of  the 
forearm,  serratus  magnus,  trapezius,  rhoraboidei,  latissimus  dorsi,  levator  anguli  scapulae,  supra  and  infra 
spinatus,  internal  and  external  abdominal  oblique,  transversalis.  All  the  muscles  of  the  lower  extremities  are 
used  in  resisting  the  attempted  rotation  of  the  pelvis. 


OVTKS  _ 

TJNIVER3ITT 


EXERCISE  III. 


Explanation. — After  raising  the  barbell  above  the  head  full  arm  (1),  bend  back  from  the  hips  as  far  as 
possible  (2).  Then,  knees  extended,  sweep  down  till  both  ends  touch  the  floor  simultaneously.  Bring  up  to 
starting  position,  and  then  behind  the  head  (5).     Note  the  change  from  this  to  the  next  exercise. 

Muscles  Used. — Extensors  of  the  arm,  deltoid,  latissimus  dorsi,  upper  trapezius  and  serratus  magnus, 
pectoralis  major,  extensors  of  the  neck  and  back,  ilio-psoas,  extensors  and  flexors  of  the  thigh,  the  hamstring 
muscles,  strongly. 


EXERCISE  IV. 


ExPLAXATiON. — In  this  forward  diagonal  charge,  the  barbell  should  be  horizontal  pointing  from  front  to 
rear.  Great  care  must  be  taken  to  keep  the  rear  arm  straight.  The  bending  should  be  done  by  the  lower  back. 
Note  the  change. 

Muscles  Used. — Sterno  mastoid  and  scaleni,  pectoralis  major,  deltoid,  trapezius,  rhomboidei,  serratus 
magnus,  triceps,  abdominal  oblique  and  rectus,  quadratus  lumborum,  erector  spinae,  intercostals,  extensors  of  the 
thigh,  gluteal  muscles,  muscles  of  the  calf. 


EXERCISE   V, 


Explanation. — These  charges  are  straight  backward,  knee  over  the  toes;  don't  turn  in  the  forward  foot. 
Keep  the  barbell  horizontal  and  level  with  the  shoulders,  rear  arm  straight.     Note  the  change. 

Muscles  Used.— Sterno  mastoids,  and  all  the  other  neck  muscles,  pectoralis  major  and  minor,  serratus 
magnus,  levator  anguli  scapultt*,  deltoid,  biceps,  triceps,  supinators,  and  flexors  and  extensors  of  the  wrist 
and  forearm.  Oblique  abdominal  rtiuscles,  extensors,  flexors,  adductors,  and  external  rotators  of  the  thigh, 
tensor  vagina'  femoris,  external  rotators  of  the  knee,  extensors  of  the  foot,  peronei. 


EXERCISE  VI. 

ExPLAKATiox.  -The  hands  are  brought  to  the  ends  of  the  barbell  at  2.  and  at  3  the  body  is  bent  to  the  side 
till  the  barbell  is  perpendicular.  The  bend  should  be  from  the  hips.  Dont  let  the  upper  arm  approach  the 
head.    The  bend  should  be  slow  and  after  a  deep  inspiration.     Both  legs  straight  and  feet  firm. 

Muscles  Used.— All  the  neck  muscles,  deltoid,  extensors  of  the  arm.  trapezius,  pectoralis  major  and  minor, 
latissimus  dorsi.  abdominal  oblique,  and  rectus,  quadratus  lumborum,  intercostals,  erector  spina?,  gluteal  muscles. 


10 


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EXERCISE  VII. 

Explanation. — In  this  diagonal  front  charge,  the  lower  end  of  the  barbell  should  prolong  the  point  of  the 
knee,  so  that  if  dropped  it  would  just  clear  the  ends  of  the  toes.  Both  arms  straight,  keep  the  back  straight, 
barbell  perpendicular,  each  count  well  defined,  and  the  movements  distinct. 

MirscLES  UsKD. — Extensors  of  the  forearm  and  arm,  sterno  mastoid  and  trapezius,  erector  spina?,  deltoid, 
serratus  magnus.  rhomboidei,  levator  anguli  scapula*,  oblique  abdominal  and  quadratus  lumborum.  quadriceps 
extensor  cruris,  biceps  cruris,  and  muscles  of  the  calf. 


11 


EXERCISE    VIII. 

ExPLAXATiox.— Both  arms  straight,  bring  the  barbell  to  the  median  line  of  the  body  perpendicularly  behind. 
Don't  move  the  body  or  head  from  side  to  side. 

MrscLES  Used.— Sterno mastoid,  trapezius,  rhomboidei,  deltoid,  pectoralis  major  and  minor,  latissimus  dorsi, 
subscajiularis.  teres  major  and  .minor,  spinati.  biceps  and  triceps.  Tlie  muscles  of  each  side  act  alternately, 
making  this  a  valuable  exercise  for  raising  a  low  shoulder.  If  a  right  shoulder  is  to  be  elevated,  raise  the  right 
arm  and  lower  the  left. 


13 


EXERCISE   IX. 

Explanation. — Charge  straight  to  the  side,  foot  pointing  to  the  side,  look  the  way  you  charge.  Forward 
arm  straight,  rear  leg  straight.     Don't  roll  the  rear  foot. 

McscxEs  Used.— Sterno  mastoid,  trapezius,  latissimus  dorsi,  serratus  magnus.  pectoralis  major  and  minor, 
rhomboidei.  biceps,  triceps,  erector  spinas,  quadriceps  extensor,  calf  muscles,  external  rotators  and  adductors 
of  the  thigh. 


» 


EXERCISE  X. 

Explanation.— Note  the  change  to  this  exercise  carefully,  make  each  motion  distinct,  allow  no  slurring. 
The  pause  at  4  will  allow  time  for  an  accurate  long  charge  at  5.  Make  the  knee  touch  the  barbell  each  time,  but 
keep  the  barbell  steady.     Keep  the  head  up,  forward  arm  straight,  and  let  the  bending  be  done  above  the  hips. 

Muscles  Used.— Sterno  mastoids  and  trapezius,  deltoid,  latissimus  dorsi,  intercostals,  pectorals,  teres  and 
spinati,  triceps,  oblique  abdominal  and  quadratus  lumborum.     All  the  muscles  of  the  thigh  and  leg. 

14 


EXERCISE   XI. 

Explanation. — Note  the  change  to  this  exercise,  don't  slur  the  movements.  In  the  change  the  lower  end 
should  be  swept  up  by  strongly  pronating  the  forearm  and  bringing  it  to  the  belt ;  the  other  hand  steadies  it 
by  grasping  it  farther  up. 

Muscles  Used. — Same  as  in  Exercise  X.,  with  the  addition  of  the  pronators  of  the  forearm. 


15 


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XTNrVERSITT 

CALIfOB^ 


EXERCISE  XII. 


Explanation.— Forward  diagonal  charge,  head  up,  lower  end  kept  at  the  belt,  forward  arm  straight. 
Change  the  relative  positions  at  the  even  counts,  2,  i,  6,  etc.,  except  16. 

:HiscLEs  Used.— Muscles  of  the  neck  and  shoulder  strongly,  triceps,  serratus  niagnus.  pectorals,  latissimus 
dorsi.  erector  spinte  and  quadratus  lumborum,  extensors  and  flexors  of  the  thigh  and  leg,  also  the  abductors. 


IG 


EXERCISE   XIII. 

Explanation. — In  this  exercise,  the  two  forward  and  the  two  backward  diagonal  charges  alternate,  the 
barbell  always  pointing  in  the  opposite  direction  from  the  charge,  otherwise  the  same  as  the  preceding.  Keep  the 
eyes  fixed  on  the  upper  head  of  the  barbell  in  these  charges.     Note  the  change. 

Muscles  Used. — Same  as  in  Exercise  XII.,  with  a  stronger  action  of  the  external  rotators  and  abductors  of 
the  thigh,  and  rotators  of  the  neck. 


17 


EXERCISE   XIV. 

Explanation. — Diagonal  charge  forward,  barbell  horizontal,  pause  at  the  end  of  each  swing.     Don't  roll 
the  hips,  move  from  the  hips  upward  only.     Keep  both  arms  straight,  and  don't  raise  the  rear  arm  too  high. 

MrscLES  Used. — The  abdominal,  spinal,  and  ilio-psoas  strongly.     In  fact  it  would  be  difficult  to  name  a 
muscle  that  is  not  used  in  this  exercise  if  properly  done. 


18 


V. 


\BRARy* 


UNIVKRSITT 


EXERCISE  XV. 


Explanation.— The  charge  is  straight  back,  liead  up  and  face  to  the  front.  The  lower  end  of  the  barbell 
should  be  behind  the  knee.     Don't  roll  the  forward  foot. 

MuscxEs  Used.— Trapezius,  recti  capitis,  complexus,  splenius  capitis,  levators  of  the  arm,  pectoralis  major 
and  minor  strongly,  latissimus  dorsi,  abdominal  oblique,  and  rectus,  erector  spina?,  quadratus  lumborum, 
flexors,  extensors,  abductors,  and  eiiteinal  rotators  of  the  thigh  and  leg. 

19 


OF  Tax 
UNIVERSITY 

»2f  CALIfOl*^ 


EXERCISE  XVI. 

Explanation. — Bring  the  barbell  to  the  back  in  two  distinct  motions  separated  by  a  pause.  Both  arms 
should  be  kept  straight  throughout,  also  the  rear  knee.  Don't  roll  the  rear  foot,  make  a  long  charge,  and  bring 
the  barbell  to  the  i>erpendicular. 

MrscLES  Used. — Trapezius  and  the  other  levators  of  the  shoulder,  erector  spina?,  quadratus  lumborum, 
intercostals.  oblique  abdominal  muscles,  flexors  and  extensors  of  the  thigh  and  leg. 


ao 


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xjNivERsrrr 


EXERCISE  XVII. 

Explanation. — This  exercise  should  be  done  slowly  with  a  j>aiise  at  the  end  of  each  twist ;  both  arms 
should  be  kept  straight,  face  to  the  front,  and  hips  firm,  the  rotation  being  confined  to  the  trunk  itself.  Keep  the 
barbell  horizontal :  at  the  change  bring  the  hands  toward  the  center  of  the  barbell,  till  it  is  divided  as  in  Exercise  I. 

^IcscLES  Used— All  the  levators  of  the  arm  and  shoulder,  rotators  and  extensors  of  the  head,  intercostals, 
latissimus  dorsi.  pectoralis  major,  abdominal  oblique,  and  transversalis.  quadratus  lumborum,  erector  spina^. 
All  the  muscles  of  the  lower  extremities  resist  the  attempted  rotation  of  the  pelvis. 


21 


V  \BBARy 
TJNIVERSITT 


EXERCISE   XVIII. 

ExPLAXATioN. — Charge  straight  back,  the  rear  arm  raised  and  grasping  the  barbell  at  a  third  of  its  length 
from  the  end.  Forward  arm  straight,  fist  clenched  and  jammed  well  back,  keep  the  head  up  and  body  erect. 
Don't  roll  the  forward  foot.    Note  the  change  in  position  of  the  hands  at  the  beginning  and  end  of  the  exercise. 

Muscles  Tsed.— Levators  of  the  arm  and  shoulder  strongly,  extensors  of  the  head,  erector  spinfe, 
oblique  abdominal  muscles,  latissimus  dorsi,  extensors,  flexors  and  rotators  of  the  thigh  and  leg. 


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^  TJNIVERSITT 


EXERCISE  XIX. 


Explanation. — Charge  diagonally  back,  both  arms  straight,  lower  end  of  the  barbell  prolonging  the  point 
of  the  knee.     Face  the  front,  head  up.  forward  leg  straight. 

MrscLES  Used. — Deltoid,  trapezius,  and  all  the  neck  muscles,  triceps,  muscles  of  the  abdomen  and  inter- 
costals  strongly,  ilio-psoas.  extensors  and  flexors  of  the  thigh,  all  the  leg  muscles. 


23 


,  '     OF  T«»    

ITNIVERSITT 


EXERCISE   XX. 

Explanation. — This  exercise  shows  the  cross  diagonal  charge.     Go  well  across  and  forward  without  raising 
the  heel  of  the  rear  foot,  harbell  brought  to  the  perpendicular  over  the  forward  foot,  both  arms  straight. 

Muscles  Used. — Pectorals,   latissimus   dorsi,  trapezius,  adductors   and    external    rotators  of   the    thigh 
strongly,  sartorius  and  peronei  strongly. 


24 


EXERCISE   XXI. 

Explanation. — Charge  straight  back,  both  arms  straight,  barbell  horizontal,  pointing  from  front  to  rear. 
Don't  roll  the  forward  foot  or  turn  in  the  toes. 

Muscles  Used.— Levators  of  the  scapula^  and  arms,  triceps,  trapezius,  pectoralis  major,  sterno  mastoids, 
and  extensors  of  the  head,  abdominal  and  spinal  muscles,  especially  the  quadratus  lumborum,  external  rotators, 
extensors  and  flexors  of  the  thigh  and  leg,  the  peronei  muscles  strongly. 


25 


^  'of  th»      ^^^ 

UNIVERSITY 

CALIfOR*^ 


^^^^1  ^9^Li^B^9  4 


EXERCISE  XXII. 

Explanation. — Take  long  charges  with  the  body  upright.  This  exercise  may  be  varied  by  springing  at  .3, 
making  a  left  turn  in  the  air,  at  7  spring  and  make  a  left  about  turn,  at  13  make  a  left  turn,  thus  completing  the 
circle.     At  16  the  barbell  may  be  brought  perpendicularly  to  the  side  ready  for  marching. 

Muscles  Used. — All  the  muscles  about  the  shoulder  joint,  the  erector  spinse,  extensors  of  the  head,  all 
the  muscles  of  the  thighs  and  legs. 


26 


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